Seven Tips on Avoiding Environmental Toxins that Lead to Neuroinflammation

According to Austin Perlmutter, MD, simple lifestyle interventions have the power to drastically reduce neuroinflammation and risk of conditions like Alzheimer's disease and depression.

Dr. Perlmutter, an internal medicine doctor and neuroscience expert, explained that environmental and lifestyle factors can trigger inflammatory processes in the brain and activate its immune system, particularly microglial cells. 

Dr. Perlmutter discussed the influence of environmental factors on brain health at the Integrative Healthcare Symposium. In his presentation, Dr. Perlmutter explained that neuroinflammation, a hallmark of numerous neurological disorders, can be exacerbated by environmental toxins.

The good news is that there are practical steps you can take to reduce your exposure to these harmful substances. According to Dr. Perlmutter, these include:

1. Avoid Living Near Busy Roads

One of the primary sources of particulate matter (PM) in the air is traffic-related air pollution. Living near busy roads exposes you to higher levels of this pollution, which can contribute to neuroinflammation. If possible, Dr. Perlmutter said to choose a home that is away from major highways and busy streets. This can significantly decrease your exposure to harmful particulate matter.

"If you live near busy roads, it’s called traffic-related air pollution,” said Dr. Perlmutter. “This is an issue, and this gets to socioeconomic factors because most people don't want to live next to a highway and yet many people don't have the opportunity to live somewhere else."

2. Opt for Electric or Induction Cooktops

Gas stoves are common in many households, but they produce more indoor air pollution than electric or induction cooktops. These pollutants can contribute to neuroinflammation. Dr. Perlmutter recommends switching to electric or induction cooktops to improve your indoor air quality.

 "Gas stoves create more air pollution than electric stoves and induction cooktops, that is the science,” he said.

3. Avoid Scented Candles

While scented candles can create a pleasant aroma, they also emit off-gas toxins into the air. These toxins can be harmful when inhaled, leading to neuroinflammation. Dr. Perlmutter suggests unscented candles or other natural air fresheners instead.

 "Scented candles are a terrible thing,” he said. “They're literally off-gassing toxins into the atmosphere which is what you're breathing in and what gives you the smell."

4. Use High-Quality Filters in Vacuum Cleaners

Vacuum cleaners can be a significant source of particulate matter unless they are equipped with high-quality filters. Dr. Perlmutter said to ensure your vacuum cleaner has a high efficiency particulate air (HEPA) filter to minimize the amount of dust and particles released back into the air.

"Vacuum cleaners actually are an incredible generator of particulate matter unless you have a high-quality filter, which is why I don't vacuum,” he joked.

5. Avoid Incense and Essential Oil Diffusers

Both incense and essential oil diffusers can generate significant indoor air pollution. While they might smell good, the particles they release can be harmful. Dr. Perlmutter advises patients to consider other ways to freshen the air that don't involve burning or diffusing potentially toxic substances.

"Incense is awful... you're literally just generating an incredible amount of air pollution and there's research to back this,” he said.

6. Use Air Purifiers but Limit Use of Ionizers and UV Lights in Air Purifiers

Air purifiers can help reduce indoor air pollution significantly. However, some air purifiers use ionizers or ultraviolet (UV) lights to clean the air, but these can generate ozone, a harmful air pollutant. Dr. Perlmutter said to look for air purifiers that do not produce ozone and rely on mechanical filters instead.

"Ionizers UV lights that you get on air purifiers generate ozone,” he explained. “The reality is that ozone is an air pollutant."

7. Be Cautious with New Furniture

New furniture, especially those made from synthetic materials like particle board, can off-gas volatile organic compounds (VOCs). These compounds can contribute to poor indoor air quality and neuroinflammation. Whenever possible, Dr. Perlmutter said to opt for used furniture or pieces made from natural materials.

"The more synthetic it is as it relates to furniture the higher the chances are that it's going to be off-gassing VOCs,” he explained. “This is a great reason to buy used furniture and not new furniture because the VOCs have already off-gassed."